The Weary Christian
  • Depression
    • Depression

      James Bryan Smith: Unmet expectations and fear

      Depression

      STUDY: Criticizing older adults make them more vulnerable…

      Depression

      STUDY: Awe can reduce depressive symptoms

      Depression

      STUDY: How music-mindfulness can help depression, anxiety

      Depression

      STUDY: Chronic pain associated with higher rates of…

  • Anxiety
    • Anxiety

      Calling out the brain on catastrophizing

      Anxiety

      James Bryan Smith: Unmet expectations and fear

      Anxiety

      STUDY: Awe can reduce depressive symptoms

      Anxiety

      STUDY: How music-mindfulness can help depression, anxiety

      Anxiety

      STUDY: Chronic pain associated with higher rates of…

  • Book quotes/Video
    • Book quotes/Video

      “In darkest night, you were there like no…

      Book quotes/Video

      Thanksgiving for his brokenness

      Book quotes/Video

      Esther Smith: “All he wants is you”

      Book quotes/Video

      James Bryan Smith: Unmet expectations and fear

      Book quotes/Video

      Staton: On being a witness

  • Health News
    • Health News

      Calling out the brain on catastrophizing

      Health News

      STUDY: Mental health conditions share deep genetic patterns

      Health News

      STUDY: Four Supplements that MIGHT help depression

      Health News

      STUDY: Gut changes raise risk of eating disorders…

      Health News

      STUDY: Criticizing older adults make them more vulnerable…

  • Interviews
    • Interviews

      INTERVIEW: Dr. Terry Powell’s gripping account of depression

      Interviews

      INTERVIEW: Therapist Michael Schiferl explains religious scrupulosity and…

      Interviews

      INTERVIEW: Rocker Matt Sassano shares battles, urges transparency…

      Interviews

      INTERVIEW: Dr. Brian Briscoe tells Christians that antidepressants…

      Interviews

      INTERVIEW: Pastor Scott Sauls on anxiety, depression, and…

  • Devotionals
    • Devotionals

      “Grace has got to be drunk straight”

      Devotionals

      Defeated by God

      Devotionals

      Am I a faithless Christian?

      Devotionals

      Think you’re a “failure?” Jesus sees you unlike…

      Devotionals

      “I killed Jesus of Nazareth”

  • About
  • Depression
    • Depression

      James Bryan Smith: Unmet expectations and fear

      Depression

      STUDY: Criticizing older adults make them more vulnerable…

      Depression

      STUDY: Awe can reduce depressive symptoms

      Depression

      STUDY: How music-mindfulness can help depression, anxiety

      Depression

      STUDY: Chronic pain associated with higher rates of…

  • Anxiety
    • Anxiety

      Calling out the brain on catastrophizing

      Anxiety

      James Bryan Smith: Unmet expectations and fear

      Anxiety

      STUDY: Awe can reduce depressive symptoms

      Anxiety

      STUDY: How music-mindfulness can help depression, anxiety

      Anxiety

      STUDY: Chronic pain associated with higher rates of…

  • Book quotes/Video
    • Book quotes/Video

      “In darkest night, you were there like no…

      Book quotes/Video

      Thanksgiving for his brokenness

      Book quotes/Video

      Esther Smith: “All he wants is you”

      Book quotes/Video

      James Bryan Smith: Unmet expectations and fear

      Book quotes/Video

      Staton: On being a witness

  • Health News
    • Health News

      Calling out the brain on catastrophizing

      Health News

      STUDY: Mental health conditions share deep genetic patterns

      Health News

      STUDY: Four Supplements that MIGHT help depression

      Health News

      STUDY: Gut changes raise risk of eating disorders…

      Health News

      STUDY: Criticizing older adults make them more vulnerable…

  • Interviews
    • Interviews

      INTERVIEW: Dr. Terry Powell’s gripping account of depression

      Interviews

      INTERVIEW: Therapist Michael Schiferl explains religious scrupulosity and…

      Interviews

      INTERVIEW: Rocker Matt Sassano shares battles, urges transparency…

      Interviews

      INTERVIEW: Dr. Brian Briscoe tells Christians that antidepressants…

      Interviews

      INTERVIEW: Pastor Scott Sauls on anxiety, depression, and…

  • Devotionals
    • Devotionals

      “Grace has got to be drunk straight”

      Devotionals

      Defeated by God

      Devotionals

      Am I a faithless Christian?

      Devotionals

      Think you’re a “failure?” Jesus sees you unlike…

      Devotionals

      “I killed Jesus of Nazareth”

  • About

The Weary Christian

THE WEARY CHRISTIAN

LIVING WITH FAITH AND DEPRESSION

  • Depression
    • Depression

      James Bryan Smith: Unmet expectations and fear

      Depression

      STUDY: Criticizing older adults make them more vulnerable…

      Depression

      STUDY: Awe can reduce depressive symptoms

      Depression

      STUDY: How music-mindfulness can help depression, anxiety

      Depression

      STUDY: Chronic pain associated with higher rates of…

  • Anxiety
    • Anxiety

      Calling out the brain on catastrophizing

      Anxiety

      James Bryan Smith: Unmet expectations and fear

      Anxiety

      STUDY: Awe can reduce depressive symptoms

      Anxiety

      STUDY: How music-mindfulness can help depression, anxiety

      Anxiety

      STUDY: Chronic pain associated with higher rates of…

  • Book quotes/Video
    • Book quotes/Video

      “In darkest night, you were there like no…

      Book quotes/Video

      Thanksgiving for his brokenness

      Book quotes/Video

      Esther Smith: “All he wants is you”

      Book quotes/Video

      James Bryan Smith: Unmet expectations and fear

      Book quotes/Video

      Staton: On being a witness

  • Health News
    • Health News

      Calling out the brain on catastrophizing

      Health News

      STUDY: Mental health conditions share deep genetic patterns

      Health News

      STUDY: Four Supplements that MIGHT help depression

      Health News

      STUDY: Gut changes raise risk of eating disorders…

      Health News

      STUDY: Criticizing older adults make them more vulnerable…

  • Interviews
    • Interviews

      INTERVIEW: Dr. Terry Powell’s gripping account of depression

      Interviews

      INTERVIEW: Therapist Michael Schiferl explains religious scrupulosity and…

      Interviews

      INTERVIEW: Rocker Matt Sassano shares battles, urges transparency…

      Interviews

      INTERVIEW: Dr. Brian Briscoe tells Christians that antidepressants…

      Interviews

      INTERVIEW: Pastor Scott Sauls on anxiety, depression, and…

  • Devotionals
    • Devotionals

      “Grace has got to be drunk straight”

      Devotionals

      Defeated by God

      Devotionals

      Am I a faithless Christian?

      Devotionals

      Think you’re a “failure?” Jesus sees you unlike…

      Devotionals

      “I killed Jesus of Nazareth”

  • About
Health News

STUDY: Mental health conditions share deep genetic patterns

James Bryan Smith: Unmet expectations and fear

STUDY: Four Supplements that MIGHT help depression

STUDY: Criticizing older adults make them more vulnerable to developing depression

Study offers great context on kids, screen time, and emotional problems

Daily Blog

Thanks, Tim Keller

Thanks, Tim Keller

written by Christian Heinze

Tim Keller passed away this week, and I just wanted to say a few things about it.

First, his words and writings influenced so many, including me. It would take too long to recount how deeply he nourished my soul, comforted others, encouraged the entire church — but it’s all there.

Second, what impressed me more than his writing, sermons, or all that was his example.

In an age of increasingly confrontational pastors who insert politics into everything, who fight on Twitter, who call each other wolves, who claim you can’t vote for one party or another without abandoning Christ — Keller stood out by staying out.

He was attacked relentlessly by both conservative and progressive Christians who simply couldn’t tolerate the fact he preached Christ and Christ, alone.

And when he was attacked — he never defended himself or responded, in kind.

His humility was remarkable, and that inspired me more than anything.

That’s what the church needs so desperately — both humility within itself and towards the world itself.

Calm but not confrontational.

Truth but never forgetting that the minute we think we’re more righteous than another, we’ve lost it. God hates the self-righteous pride of Christians more than the any other sin.

Judgment begins in our house. And we’ve collectively lost the way.

Keller always pointed to Christ. He was rarely distracted. And we’re always to point to Christ.

Jesus himself was constantly baited by the religious and political types to enter disputes that held “great importance.”

Instead, he demurred and focused on the individual’s heart.

And that is what each of us is to do — work on our hearts, and forget about judging someone else’s.

I fall short so often.

The church falls short so often.

Tim Keller’s grace towards his critics, his refusal to punch back, and his unswerving devotion to living out the love that he saw in Christ — that’s his legacy.

Now he’s with the Lord.

There’s always something so simultaneously jarring about seeing a Christian alive, on this earth, on one day, and then pass to the next world, on the following, where you know they are also alive. More alive than ever. And with Christ.

We will all go through this, and when it’s tough to get through this life, it’s a reminder that an incomprehensibly glorious one lies ahead.

In his classic novel, Diary of a Country Priest, George Bernanos wrote:

“I feel such distress that has forgotten even its name, that has ceased to reason or to hope, that lays its tortured head at random, will awaken one day on the shoulder of Jesus Christ.”

And every individual with a depressive or anxiety disorder, in physical pain or mental pain, and who has struggled to say “Amen” in this life — will then say Amen and see the why for everything.

Thanks, Tim Keller, for your life and pointing us in the direction of Christ and Christ alone for our salvation, and the glories of the next one.

May 21, 2023
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Chan: God is a creator, not a duplicator

Chan: God is a creator, not a duplicator

written by Christian Heinze

I sometimes run into Christians who are exhausted, intimidated, and a little scared by the “spiritual achievements” of fellow Christians who seem to be superior at this whole business of being a Christian thing.

Of course, the “superior thing” is a lie. Jesus said so himself. In many places.

We all know God has given us unique gifts, and that just because So-And-So is tremendous at hospitality doesn’t mean you can’t be just so-so at it.

And one of the most beguiling and tragic phenomenons endemic to many churches is the lionization of those with the most recognizable spiritual gifts.

It’s not those folks’ faults, of course.

They’re just really, really good at pedestal things.

And that’s great. Every single person serves their role in the body.

But it breaks my heart when Christians who haven’t been gifted that way somehow think they’re inferior, that God can’t use them, that visible good works are the only ones that matter.

And, to make matters worse, the Pedestal Christians often add to the needless shame.

“How involved are you in the body?” They ask.

And we know that’s not a question, it’s a judgment, it’s because you might sit in the back row (on the weeks you go), and maybe you’re not in a Bible study, and maybe you don’t show up for city ministry day, and so therefore, you are a wishy-washer neo-pagan who needs to — heaven help me with this phrase — “get involved.”

But for many people with depression, anxiety, or any other mood disorder, “getting involved” in things they haven’t been called to do by the Lord — well, that can kind of wreck them.

And I’ve seen it happen.

They will inevitably self-implode, or grow so discouraged and frustrated that they leave the church altogether, feeling hopeless that they’ll ever be any good. Sometimes they even leave the faith.

To Pedestal Christians and Pedestal Churches, “Good Works” are determined by the “good people,” and the good people are the people doing the most (themselves), and they speak for God, instead of letting God to speak to you.

But the greatest good you can do is literally the good that anyone can do — and that is pray.

And the way to pray, as Jesus says, is to enter your prayer closet, shut the door, be alone with God, and he can use that prayer to do mightier things than all the busy bees of church.

So I will say this — if you’re struggling to even go to church, much less do stuff there, remember that you can pray.

And since God doesn’t want us to blab about how much we pray, we will suffer from the judgment of others, but God sees, he knows, and he is greatly pleased by your prayer.

Now, I want to share this passage with you from Francis Chan’s book, Crazy Love.

Chan:


“Oswald Chambers writes, ‘Never make a principle out of your experience; let God be as original with other people as He is with you.’

To that I would add, ‘Be careful not to turn others’ lives into the mold for your own’.

Allow God to be as creative with you as He is with each of us.

….Do you believe that you were crafted for specific good works, things that god knew before you even existed?

Or do you compare your life to others and lament what you have been given.

We have a God who is a Creator, not a duplicator.”


So please, don’t let the religious “do good works” gadflies at church bring you down.

They were in Jesus’ face, too, and they had all kinds of ideas about how he should serve.

Jesus had a very much different idea.

And he spoke with his Father every day, and his Father told him what to do, and God will tell you, as well.

He created you. And his plan for you is best. Not theirs.

And if you listen to him, you will hear the things the deaf can’t. And if you are persecuted at church for it, well, blessed are those who are persecuted for righteousness sake.

Lean on the Lord, not the ones who want to push you down.

Find a psychiatrist here.

Find a therapist here.

May 9, 2023
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Keller: Don’t let bitterness turn you into a wraith

Keller: Don’t let bitterness turn you into a wraith

written by Christian Heinze

Tim Keller, in his new book, Forgive, with this wonderful insight on how bitterness can destroy us by, essentially, turning us into a ghost who can’t move from the space he’s confined to.

Keller:

“Unless you forgive deliberately, thoroughly, and with all the help Christ offers, your anger will ‘defile’ you, as Hebrews says.

Our English word wrath comes from the same Anglo-Saxon root as our word wreath.

Wrath means to be twisted out of your normal shape by your anger.

And the same Anglo-Saxon word also gives us the now somewhat archaic word wraith. We don’t use it much anymore (unless you read The Lord of the Rings), but it’s an old word for a ghost, a spirit that can’t rest.

Ghosts, according to legend, stay in the place where something was done to them, and they can’t get over it or stop reliving it.

If you don’t deal with your wrath through forgiveness, wrath can make you a wraith, turning you slowly but surely into a restless spirit, into someone who’s controlled by the past, someone who’s haunted.”

April 15, 2023
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“Here’s to the ones who dream”

written by Christian Heinze

If you’re a born romantic, and if you’re prone to melancholy, and if you love music.

April 15, 2023
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STUDY: Air pollution linked to late-onset depression

STUDY: Air pollution linked to late-onset depression

written by Christian Heinze

A new paper in JAMA shows a remarkable link between long-term exposure to common levels of air pollution and late-onset depression diagnosis (defined as 64 years old).

The authors, of course, controlled for all relevant variables and found the link was statistically significant, and that the three offending pollutants were PM2.5, O3, and NO2 (not Star Wars character names).

Dr. Samoon Ahmad does a wonderful job, explaining why common air pollutants can contribute to a vast array of neurological issues, including depression.

And if you guessed chronic inflammation leading to neuroinflammation, you’d be right.

Here’s some of the science, courtesy of Dr. Ahmad.

For many years, chronic inflammation was believed to be something that spared the brain because it was assumed that it was protected by the blood-brain barrier (BBB), a semipermeable membrane that separates the central nervous system (CNS) from the rest of the body. Recent studies have found that this is not entirely accurate, and that the CNS is constantly communicating with the peripheral immune system via neurotransmitters, hormones, and pro- and anti-inflammatory proteins released by immune cells known as cytokines.

These interactions can influence glial cells, which carry out neuronal support functions and regulate the brain’s specialized immune system, and astrocytes, which contribute to the immune system of the CNS and regulate the permeability of the BBB. Both astrocytes and microglia can produce pro- and anti-inflammatory cytokines. They can also initiate stress responses and inflammation—i.e. neuroinflammation.

There are a few obvious takeaways.

First, air pollution matters.

Oh, I know the majority of American evangelical Christians will poo-poo the air pollution thing (not entirely sure that’s how you spell poo-poo), but researchers are finding more and more links between air pollution and health.

And have you ever noticed how, even pre-Covid, China’s major cities — awash in pollution — were awash in mask-wearers? This is before Covid. Everyone knew pollution was awful for you.

Pollution seems to affect our entire bodies.

So the Christian church needs to take very seriously God’s command to take care of his creation. Not to treat it as some plaything for our, well, things.

Second, if you’re elderly and if you’ve been living in a polluted environment and you’re scratching your head about why you’ve been feeling so depressed — and if you’ve been wondering whether this is some faith issue — or whether you’re at-fault, or just basically why? This could be the answer.

There are all kinds of reasons elderly folks develop depression later in life, and this could be yet another.

I point out this study to tell you that, if you’ve made it into your 60s and are suddenly experiencing new depression, don’t beat yourself up and ask yourself dark existential questions about why (although that goes with the territory). It very well could be that you’ve been exposed to terrible air pollution your whole life.

I think that a lot of elderly people assume they’ll have the whole life thing figured out by that age, and that as they approach heaven, heaven will approach them, and with most of life over, they won’t feel so crushed by the weight of it.

But elderly people do experience late-onset depression, despite a lack of symptoms earlier in life, and there can be a horrible stigma, telling others about it.

After all, which wise grandmother or grandfather wants to tell their child or grandchildren about their brand new depression? Their Bible study group?

It’s lonely for anyone with depression, but among elderly Christians, I think the stigma is probably the worst.

But don’t despair.

There are loads of reasons why you might be feeling this way, and I highly doubt any of them has to do with any spiritual issue.

So if you’re struggling, please, it’s never too late to get help.

Find a psychiatrist here.

Find a therapist here.

[Photo: Pexels, free stock photgraphy].

April 15, 2023
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W. H. Auden on dread

W. H. Auden on dread

written by Christian Heinze

W.H. Auden in “The Age of Anxiety,” on that terrible thing:


“We would rather die in dread/Than climb the cross of the moment/And let our illusions die.”


There’s a lot there. But I want to focus on dread. And maybe the rest for another post.

Dread is something nearly every Christian experiences, and if one doesn’t, I applaud them because even Jesus experienced dread.

So if folks use dread as a measure of spiritual maturity, well, they’ve got one-up on Christ.

If Jesus dreaded something, it’s quite ok for us, too.

Except the church doesn’t like to admit it, because we’ve fashioned an American Christianity that looks so unlike the life of our Lord’s.

But he was God and human, and we are human.

And dread is a normal emotion – divorced from spirituality. If you want to distend dread from the Christian’s experience, you’ll have to get rid of joy, happiness, all that other stuff too.

Even if Christians don’t call it dread, listen, every single Christian experiences dread.

And dread is nearly a daily symptom of Generalized Anxiety Disorder, and I know it too well.

It’s the sense that something is wrong, even if we can’t find something immediately wrong. It’s the sense that tomorrow the sun doesn’t rise, but instead death does from a grave.

It’s impossible to explain to others, because it’s almost impossible to explain to ourselves.

I’ll end with this quote by the great 19th century Baptist preacher, C.H. Spurgeon, who even the most old-school Christian wouldn’t accuse of watering down Christianity.

““There is a kind of mental darkness, in which you are disturbed, perplexed, worried, troubled – not, perhaps, about anything tangible.”

Spurgeon, famously, suffered with overwhelming dread, as well. And he was quite open about it.

And then, as I mentioned, there’s Jesus, as well. He sweated drops of blood. That’s dread.

So if you dread, remember. You are human. That’s part of the human experience. It’s nothing to be ashamed of, even though they will make you ashamed of it at church, in Bible study group, wherever you meet.

But I promise you — every single Christian has experienced dread, and for the nearly 20% who have an anxiety disorder, it’s a part of our daily life.

Now, I know this is a dark post. But I’m not going to offer a bunch of tips on dread right now.

Instead, I’m going to point you in the direction of help.

So if you struggle with dread, as I do… (I actually dread, dread).

As always…

Find a psychiatrist here.

Find a therapist here.

April 15, 2023
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Update

written by Christian Heinze

Hi all, it’s been a long time since I’ve posted, and so many have sent such kind “are you okay’s,” and I deeply appreciate your care and readership.

So this is long overdue.

This year has been very challenging. I’ve had a number of health problems associated with my Crohn’s disease. So, in my free time, I’ve been spending all my time with our kids, working on a book, all while my wonderful wife mercifully takes care of the $ side of things.

I’m hoping that I can get back to posting very soon.

Again, thanks so much for your encouragement, readership, and I hope to get posting soon.

I’ll leave you with one of my favorite verses I came across recently.

From who else, but King David: “Listen to my cry for help, my King and my God, for I pray to no one but you.” Psalm 4:2.

So often, we — for good reason! — look for healing from various sources. God bless everyone involved in healthcare. From the top down. You are angels.

But who do we pray to? Who do I pray to? That’s a substantially different question from, “What medication do I take? What does the doctor say.”

And of course, it’s only Jesus. It’s only our Father in heaven. With only the help of the Spirit.

So take that verse with you in your dark times: “For I pray to no one but you,” even as you seek medical help because that’s enormously important.

Look forward to posting again soon!

Also…

Find a psychiatrist here.

Find a therapist here.

April 12, 2023
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Keller: Don’t trust fig leaves

Keller: Don’t trust fig leaves

written by Christian Heinze

Depressed and/or anxious Christians often feel, as Brennan Manning calls it, “the inner voice of shame,” despite what Christ’s done for us.

We’re plagued with feelings of inadequacy, low self-esteem, and continually wonder, “How could God really love me?”

We know the answers, but we don’t feel them.

So we work to self-justify, and we’re particularly prone to the dark path of perfectionism and legalism — often promoted by evangelical churches who’d never fess up to their message.

But as we find that path increasingly oppressive (because it truly is a demonic message), we tend to spiral.

“It’s clear I’ll never be good enough for God,” we resolve, and then we despair of salvation, of life, we just despair.

Self-justifying. It’s something we all do, even when we don’t know it.

I’ve really been enjoying Tim Keller’s new book Forgive, and this passage on fig leaves struck me as a nice reminder.

Legalism, any attempt to self-justify, any heavy yoke the church imposes are just oppressive and inadequate fig leaves, masquerading as your route to salvation — they are fig leaves like those Adam and Eve relied on.

Keller writes:


“Your perfectionism is a fig leaf. Your work is a fig leaf. Your holding onto your youth is a fig leaf. Your desperate need for approval is a fig leaf. We are like Lady Macbeth running around saying, ‘Out, damned spot! All the perfumes of Arabia will not sweeten this little hand.’

…. But fig leaves don’t work. Imagine for a moment trying to make do with an actual garment of fig leaves for clothing. Such a garment would be always falling apart.”


The answer, of course, to the fig leaf problem is always Christ’s loving and total forgiveness of everything past, present, and future that you will do.

Everything.

As Brennan Manning says, take God’s evaluation of yourself instead of your own, and God expects even more failure from you than you do!

No need to self-justify when you have Christ doing the justifying. He’s a lot better at it.

It’s one of the biggest Christian cliches, but you truly are clothed in Christ’s righteousness. Now and always.

You are his child.

And we forgive our children of anything, at any time, and forever and always, because we love them and they are our children.

February 15, 2023
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Some foods for less-anxious-thought?

Some foods for less-anxious-thought?

written by Christian Heinze

Over at CNET, Taylor Leamey offers up a nice read on eight foods that have been linked with a reduction in symptoms of anxiety.

Click here to read, but I’ll give you the really short version.

Yogurt: It’s all about the prebiotics and probiotics. Vast research has talked about the gut-brain connection. So much so that it’s almost canon that your gut bacteria affects your mood.

Almonds: He notes that almonds have 20% of your daily recommended value of magnesium. Magnesium can help with mild symptoms of anxiety. As can Vitamin C, which almonds also have.

Blueberries: The antioxidants and Vitamin C. Research has shown both can help with anxiety.

Salmon: Here’s something I didn’t know. Research shows regularly eating salmon can help regulate your cortisol and adrenaline levels. The flight-or-fight thing. That’s not only important for anxiety, but also really important for overall health. Moreover, the fatty acids can regulate dopamine and serotonin levels.

Turkey: This took me by surprise. It’s about the tryptophan. Tryptophan is an essential amino acid, and eating foods with a lot of tryptophan can help decrease anxiety.

Dark Chocolate: This has been in the news a lot lately, with the high levels of lead found in some brands. So I’d recommend checking Consumer Labs or Consumer Reports on the right type. But dark chocolate has a lot of flavonols that can both reduce cortisol and increase blood flow to the brain.

Turmeric: Studies have shown this spice is linked to lower levels of anxiety and depression. Plus, it’s famously anti-inflammatory.

Avocados: They’ve got a lot of B vitamins, which can play an important role in mental health. Plus, they’ve got tryptophan, too.

The great thing about these foods is that they’re all really good for your body, too — depending on allergies and how you tolerate them.

Now the caveat that I always mention is this — I am definitely not one of those Christians who’s “Go all natural, bro.”

I’m a huge believer in talking to your doctor about medication, and I’m on medication myself that has saved my life.

I’ve tried diet, exercise etc in place of medication, and for me, I need medication, as well.

But everyone’s experience with this disease is different.

The best thing is to talk with a doctor.

Also…

Find a psychiatrist here.

Find a therapist here.

[Painting: Apples and Oranges, Cezanne]

February 15, 2023
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STUDY: “Cyclic sighing” can offer quick anxiety relief

STUDY: “Cyclic sighing” can offer quick anxiety relief

written by Christian Heinze

A brand new study from Stanford University’s David Spiegel and Andrew Huberman, published in Cell Reports Medicine, suggests that just five minutes of a particular controlled breathing can help ease symptoms of anxiety by activating the parasympathetic nervous system.

Not only that, the study showed the “cyclic sighers” reported greater increases in positive affect — energy, joy, peacefulness — than control groups.

The benefits didn’t stop there.

The “cyclic sighers” significantly lowered their resting breathing rate throughout the day, compared to control groups.

For more on the study, I’d suggest reading Hadley Leggett’s review, because it gets into a lot more that’s really great, but there’s one last thing…

… What is “cyclic sighing?”

Leggett:

The instructions are simple: Breathe in through your nose. When you’ve comfortably filled your lungs, take a second, deeper sip of air to expand your lungs as much as possible. Then, very slowly, exhale through your mouth until all the air is gone.

After one or two of these deep sighs, you may already feel calmer, but to get the full effect, Spiegel recommends repeating these deep sighs for about five minutes.

So, there you have it.

The interesting thing is that one of the control groups practiced mindfulness meditation (which I’m also a big fan of), and “cyclic sighing” offered quicker, stronger benefits on the measured criteria.

Oh, one more thing.

The more consistent you are in practicing “cyclic sighing,” the stronger the benefits with each passing day.

[Photo: Pexels, free stock photography]

February 12, 2023
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Contact here. 

The Weary Christian mission:

First off:

 

In the United States, find a psychiatrist here.

In the United States, find a therapist here.

If you’re in the United States and having thoughts of harming yourself or others, please call the National Suicide Lifeline at 1-800-273-8255.

If you’re in the UK, get urgent help here.

Canada, here.

Australia, here.

New Zealand, here.

South Africa, here.

France, here.

Germany, here.

Portugal, here.

Mexico, here.

India, here.

The Philippines, here.

Singapore, here.

South Korea, here.

 

The Weary Christian goal…

 

a) reduce the stigma surrounding depression, anxiety, OCD, and other conditions in the Christian community.

 

b) have uncomfortable but honest conversations.

 

c) Reduce the stigma surrounding antidepressants, antipsychotics, and other meds God has given us as gifts.

 

And…

 

d) Sometimes (tons of times), we all feel really, really depressed in our journey. Hopefully, this site makes you feel less alone.

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